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Butterfly_Faerie · Jul 19, 2004, 10:42 AM

Identifying Triggers-An Article By: Gayle Crabtree

Quote:
As survivors we are all aware of the intrusive presence of flashbacks in our lives. These “fight or flight” adrenaline laced episodes that have our minds seemingly reliving an attack are annoysome at best, life stopping at most. For the millions of survivors with facing these “ignition switches” the results can be devastating. However, they can be lessened or controlled and you can enjoy your life again relatively free from thier effects.

The first thing we need to do is to identify the triggers so we can learn where they come from and why. Once we can identify these triggers they lose thier power over us allowing us more ability to heal. We can then choose to control our response to the trigger. Sometimes, simply naming the trigger is enough to allow it’s hold to be relased in our lives.

As we begin working on this please remember that triggers in and of themselves cannot harm us. We do not physically relive the attack when we have a flashback. It is just that our mind believes for that split second that an act of violence is happening all over again. In reality, we are safe.
Once we realize we are safe we can begin deep breathing or other grounding exercises which will release the building tension of the flashback but we’ll get to handling a flashback later.

Looking for triggers.
This really isn’t as hard as it might seem.

At this point I would encourage you to pick up a small book or notepad to carry with you.
My favorite is a small spiral bound book with enough space between the wires to place a pen or pencil. Any book you like will do.

Take a moment and write down anything you feel has gotten to you in the past. Don’t try to second guess your writing, even if it seems silly leave it written down, don’t worry about grammar, spelling or writing in complete sentences. Unless you decide to share this book with someone you trust it is for your eyes only.

In this way, you are beginning to keep a trigger journal to help you identify what brings on those flashbacks or panic episodes. Put the journal in a convenient place to carry with you. Whenever you feel yourself beginning to react take a break to step away from the situation
and go write it down.

There is usually a restroom or quiet area you can go to for a minute. You can even retreat to your car for something you “forgot”. If you have to wait, that’s all right just realize what is happening and promise yourself to write it down later. Then do so!

This will give you a clearer picture of what’s going on. Maybe it was the atmosphere in a room? Does it feel oppressive? Figure out why and write it down. Does someone seem intimidating? Try to glean what might be trying to trigger you. Maybe it’s the stance of the person, clothes or jewelry? Write it down. Some things may seem silly or out of place when you write it down. That’s ok. Keep writing.

Over time, this will give you a clearer picture of what does - or doesn’t - trigger a flashback. The time frame will vary from person to person. Somethings will immediately become clear while other patterns will take a while. (It took me months to realize that a cold room at night acted like a very powerful trigger but only about a minute by myself at the mall to provoke those out of control feelings! )

Be prepared to allow yourself the time to work on this that you need. Triggers are varied. Identifying them all will take months but it won’t take that long to reap the benefits of discovering the triggers and exposing them. 

Hope For Healing Website:

<A target="_blank" HREF=http://www.hopeforhealing.org/
>http://www.hopeforhealing.org/
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~Sundance~

"Never react emotionally to criticism. Analyze yourself to determine whether it is justified. If it is, correct yourself. Otherwise, go on about your business."

Norman Vincent Peale